ZULU.2262.yourfood_diet
Ukudla okuyisipesheli
OKUMNANDI
OKWENYUSA ISISINDO SOMZIMBA
OKUNEMPILO
OKULULA
Beans and peas meatballs with pasta
* 1 inkomishi (250ml) i-pasta
* 1 u-anyanisi oqotshiwe
* 50g i-minced beef
* 1 ugaligi oqotshiwe
* 1/2 ithini (205g) ubhontshisi omhlophe ocwengiwe
* 1/2 inkomishi (125ml) ama-frozen peas
* 1 izipuni (15ml) i-parsley eqotshiwe
* 1 iqanda elishayiwe
* usawoti nophepha
* 1 isipuni (15ml) uwoyela
* 1 utamatisi okhishwe izinhlamvu waqotshwa
* 1 inkomishi (250ml) i-stock
1. I-Pasta. Yipheke emanzini abilayo anosawoti uyicwenge uyibeke eceleni.
2. Ama-meatballs. Hlanganisa uhhafu ka-anyanisi, i-beef, ugaligi, ubhontshisi, u-peas ne-parsley. Faka iqanda ukunonge. Sebenzisa i-teaspoon ubumbe ingxube ibe amabhola amancane.
3. Thosa ama-meatballs imizuzu engu-10 kuphekeke. Kugudluze ukubeke eceleni.
4. Kulo lelo pani faka u-anyanisi osele, utamatisi ne-stock. Kugxabhise imizuzu engu-10 kuze kunciphe uketshezi bese ukunonga.
5. Hlela i-pasta epuletini phezulu kube ama-meatballs, uthele usosi phezulu ukuseve kushisa.
Kwanela izingane ezimbili.
Tuna and sweetcorn patties with mashed beans
Patties
* 1 x 170g ithini le-tuna elicwengiwe
* 1/2 inkomishi (125ml) i-frozen sweetcorn
* 1 u-anyanisi oqotshiwe
* 1 isipuni (15ml) i-parsley eqotshiwe
* 1 iqanda elishayiwe
* 4 izipuni (60ml) izimvuthu zesinkwa
* usawoti wokunonga
* 3 izipuni (45ml) uwoyela wokuthosa
* Mashed Beans
* 1 x 410g ithini likabhontshisi omhlophe ocwengiwe
* usawoti nophepha
* i-parsley yokukunonga
1. Ama-patties. Hlanganisa izithako ze-patty ngaphandle kukawoyela.
2. Hlukanisa ingxube kabili, uyibumbe ibe ama-burgers.
3. Kuthose ezinhlangothini zombili zibe nsunjwana. Kucwengele kwi-paper towel ukubeke eceleni.
4. Ubhontshisi unonge endishini.
Kubhucuze ngemfoloko.
5. Hlela ubhontshisi epuletini, phezulu ubeke ama-patties, ukunonge nge-parsley.
Kwanela izingane ezimbili
Lightly fried chicken with veggies
* 1 isipuni (15ml) uwoyela
* 1 isifuba senkukhu esebuliwe
* 1/2 u-anyanisi osikwe imicu
* 1/2 isigaxa sikagaligi esiqotshiwe
* 6 amakhasi eklabishi aqotshiwe
* 1 ukherothi oyizingcezu
* usawoti nophepha
1. Thosa inkukhu imizuzu engu-10e. Yigudluze epanini uyibeke eceleni.
2. Kulo lelo pani thosa u-anyanisi nogaligi imizuzu engu-3. Faka iklabishi nokherothi, ukuthose imizuzu emihlanu kuze kuthambe
3. Hlela izitshalo epuletini, phezulu ufake inkukhu ukuseve.
Kwanela ingane eyodwa
Ezinye izindlela
■ Ungayisebenzisa i-beef esikhundleni senkukhu.
■ Izitshalo ezifana nophepha nazo ungazisebenzisa.
■ Inyama ungayiseva ibanda.[z]
Amaresiphi: Ntwenhle Mpanza Izithombe: Peter Whitfield Uchwepheshe wezokudla: Gugu Dlamini
Zonke izingane zidinga ukudla okunomsoco nokunempilo
